W.O.D.

Team it up

CrossFit Fireground – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAPx25

100 DB Snatches 45/25

50 Pull-Ups

100 Lunges

50 Back Squats 135/95 (From Floor)

100 II Unders

50 Sit-Ups

20 Burpee Box Overs 24/20

RX+

100 DB Snatches 50/35

50 C2B Pull-Ups

100 Nasties (Jumping Lunges)

50 Back Squats 155/105 (From Floor)

100 II Unders

50 GHD’s

10 Rope Climbs

Fridays

CrossFit Fireground – CrossFit

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Hot Air (5 Rounds for time)

Every 5 Min x 5 Round

30 Squats

20 Brupees

3 Clean & Jerks 155/105

2 Front Squats

1 Squat Clean

RX+

30 Squats

20 Burpees

3 P Snatches 155/105

2 OH Squats

1 Squat Snatch

Burn It Up

CrossFit Fireground – CrossFit

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Metcon (8 Rounds for time)

Rx

Every 3 Min X 8 Round

Run 300m

12 V-Ups

Continue until unable to complete or 8 rounds.

RX+

Every 3 min X 8 Rounds

Run 400m

12 T2B

Continue until unable to complete or until completed 8 Rounds. Each round will be scored by time

Ten Round Tuesday

CrossFit Fireground – CrossFit

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10 Round Tuesday (Time)

10 Rounds

Run 200m

5 Pull-Ups

10 Push-Ups

15 Squats

3 Clean & Jerks 135/95

RX+ Snatch 135/95

40 Min Cap

Scale as needed

Row 300m/Bike 600m

Pausing Back Squats

CrossFit Fireground – CrossFit

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Tempo Back Squats (1-1-1-1-1-1-1)

7 Sets

1 Tempo Back Squat

7 sec down & 3 sec pause in bottom

Set 1- 58%

Set 2- 60%

Set 3- 62%

Set 4- 64%

Set 5- 66%

Set 6- 68%

Set 7- 70%
Resting 60 Sec between sets

Squat Therapy (1-1)

2x 30s-60s Squat hold 135/95

In the bottom of our squat, we are looking to hold an active position under load. Step out to your regular squat stance, with the next aim being to find the bottom of the squat. Looking for best active position & bottom.

Wall Street (Time)

3 Rounds

800m Run

40 KBS 1.5/1

40 Wallballs 20/14 @10′

Row 1000m

Bike 2400m

Dead Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

1 Round

10 Cal Row

10 Stiff legged deads BB

10 Kip Swings

10 Air Squats

1 Round

3 Pull-ups/ 2 Bar M/U

6 Burpees/ BF Burpees

3 Deadlifts (warm-Up weight)

6 Heavy Wallballs
0-20 Warm-Up

20-30 Deadlifts

30-35 Transition

35-60 Metcon

Clean up

Weightlifting

Deadlift (8)

In 10:00 or less build up to a heavy set of 8 deadlifts. Touch and Go. Not 8 singles

Metcon

Napalm (Time)

2 Rounds

15 Pull-Ups

20 Bar Over Burpees

30 Deadlifts 185/105

40 Wallballs 20/14@10′

RX+

10 Bar M/U

20 Bar Facing Burpees

30 Deadlifts 225/155

40 Wallballs 20/14@10′

Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Split Jerk (1-1-1-1-1)

Jack Squat (Time)

For Time

21 Front Squats 135/95

21 KB Swings 2/1.5

400m Run

15 Front Squats 135/95

15 KB Swings 2/1.5

400m Run

9 Front Squats 135/95

9 KB Swings 2/1.5

400m Run

RX+

Weight Vest 20/14

HSPU

CrossFit Fireground – CrossFit

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Warm-up

Gymnastics

Metcon (Time)

50 HSPU

Metcon

Lead Foot (3 Rounds for reps)

AMRAPx4

27 Cal Row

27 Burpees

27 Pull-Ups

Rest 4:00

AMRAPx4

21 Cal Row

21 Burpees

21 T2B

Rest 4:00

AMRAPx4

15 Cal Row

15 Burpees

15 Pull-Ups

RX+

AMRAPx4

27 Cal Row

27 Burpees

27 C2B

Rest 4:00

AMRAPx4

21 Cal Row

21 Burpees

21 T2B

Rest 4:00

AMRAPx4

15 Cal Row

15 Burpees

15 Pull-Ups